Arms/Delts Specialization (6x)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 5–8 reps |
| 2 | Overhead Cable Tricep Extension (EZ Bar) | 3 | 8–12 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps |
| 4 | Seated Lateral Raise (Dumbbell) | 3 | 8–15 reps |
| 5 | Incline Chest Fly (Machine) | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendulum Squat | 3 | 5–8 reps |
| 2 | Leg Press | 3 | 8–12 reps |
| 3 | Leg Curl | 3 | 8–12 reps |
| 4 | Cable Crunch | 3 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl | 3 | 6–10 reps |
| 2 | Preacher Curl (EZ Bar) | 3 | 8–12 reps |
| 3 | Upright Row (Barbell) | 3 | 10–15 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 5 | Power Shrug | 3 | 6–12 reps |
| 6 | Lat Pulldown | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 2A | Lying Cable Front Raise (EZ Bar) | 3 | 10–15 reps |
| 2B | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 3 | Seated Overhead Tricep Extension (EZ Bar) | 2 | 8–12 reps |
| 4 | Chest Press (Machine) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 4 | 5–8 reps |
| 2 | Squat (Smith Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Leg Extension | 3 | 10–15 reps |
| 3B | Hip Adductor (Machine) | 3 | 10–20 reps |
| 4 | Decline Crunch (Weighted) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Upright Row (Cable) | 3 | 10–15 reps |
| 2 | Lu Raise | 3 | 10–15 reps |
| 3 | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 4 | Bayesian Curl | 3 | 8–12 reps |
| 5 | Trap Bar Power Shrug | 3 | 6–12 reps |
| 6 | Chest Supported Row (Machine) | 4 | 8–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Arms/Delts Specialization (6x) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Arms/Delts Specialization (6x) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Arms/Delts Specialization (6x) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
